✅In this episodes, I talk about weight loss plateaus and how to deal with them.
✅This video series catalogues my attempt to lose the last 50 pounds in my weight loss journey. I’m doing it in public as a way of keeping myself motivated, and to help me stay honest and accountable to more than just myself.
Please feel free to comment, ask questions, and/or lend support to those who need it. And thanks for watching.
🍎Essential Kitchen Tools And Books For Low Carb Living
✅Figuring Out Your Daily Protein Range
Below are the steps to help you figure out your daily protein range in ounces. I’ll use my lean muscle mass to show you how to do the math.
Step 1: Calculate your lean muscle mass with this calculator: goo.gl/yfqpmk
Example: Dot’s lean muscle mass is 119.
Step 2: Figure out your range of protein in grams.
A. Multiply your lean muscle mass by 0.6
Example: 119 x 0.6 = 71.4g
B. Multiply your lean muscle mass by 1
Example: 119 * 1 = 119g
Dot’s Daily Protein Range (in grams) = 71g – 119g
Step 3: Convert the low and high range numbers into ounces by dividing each number by 7.
71 ÷ 7 = 10.1
119 ÷ 7 = 17
Dot’s Daily Protein Range in Ounces = 10oz – 17oz
Note: As a rule of thumb, each ounce of cooked chicken, meats, fish, large egg, cheese and nuts has roughly 7g of protein (some more some less; this is an average). If you feel hungry or not satisfied, you may want to start enough protein near the top of your range. Likewise, if you already eat near the top of your range, you may want to reduce the amount of protein, provided you don’t feel hungry. I started off eating about 16 ounces of protein a day. I’m now eating 12 ounces a day (about 6 ounces per meal). I won’t go below my low range.